Saturday 05/27/2023

WOD
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Weighted Vest- 20#/14#

Monday 05/22/2023

WOD
"Hawaii"
5 sets For Time:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run

-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)

Wednesday 10/06/2021

WOD
“FURIOUSLY FAST”
AMRAP 6:
Max Rounds of "DT" 115#/85#
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps

Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets

Friday 9/03/2021

Strength
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)

WOD 1
"Mary"
AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

OR 

WOD 2
"CINDY"
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats